Start from a good athletic position; when the ball drops, break into a full sprint, try and get to the ball before it bounces twice. Jump off there and go get the ball, this is a great drill for first step explosion, start with a good wide base of support, jump forward, push down into the ground, push and drive.
Now let's go to ball drops with a crossover, starting from our good athletic position, when the ball drops we cross over, explode in to a sprint, and go get the ball. Make sure you work both directions, balance the body by doing a crossover with each leg.
Here is that knee and hip to explode and crossover, catch the ball as you go by, now let's go with a drop step. Our athlete is facing away, hold the ball out, say 'ball' and drop it at the same time. We open up the hip, step down and back, and go get the ball. Push away from the direction you want to go, when you are down there and set push those toes through the end of the shoes.
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